"Big Willie" J.T. Hall And It's Prime Time!!

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  1. 2-9-09 WORKOUT

    BODY WEIGH: 220

    FLAT BARBELL BENCH PRESS

    135 2 x 15
    185 x 12
    225 9 x 3(3 different grips)

    LYING DUMBBELL TRICEP EXTENSION
    40 x 12
    60 x 8
    80 x 3

    SINGLE ARM DUMBBELL ROW
    100 x 10
    130 x 6
    150 x 3

    CARDIO
    Treadmill
    *3.7 mph
    20 minutes

    DUMBBELL PREACHER CURL
    40 x 8
    60 x 5
    80 x 2

    STANDING DUMBBELL SHOULDER ROTATION
    20 x 10
    30 x 7
    40 x 3

    PULL UPS
    1 x 15

    DIPS
    1 x 20

    2-9-09 MEAL PLAN
    1st meal
    Protein shake with milk + German creatine
    2nd meal
    Tuna fish, banana and green tea + SuperCissus Rx & Prime
    3rd meal
    Chicken parmesan and spaghetti + Prime
    4th meal
    Turkey and cheese sandwich, banana + Prime
    5th meal
    Yogurt, apple sauce, protein bar and green tea
    6th meal
    Protein shake with H20 + German creatine
    7th meal
    Scrambled eggs and milk

    I'm deloading on bench press workout because I compete next weekend in OH!


  2. 2-13-09 WORKOUT

    BODY WEIGHT: 220

    FLAT BARBELL BENCH PRESS

    Bar x 20
    135 x 12
    185 x 10
    225 x 10
    315 5 x 5

    BENT OVER T-BAR ROW

    1(45lb plate) x 10
    2(45lb plate) x 8
    3(45lb plate) x 6
    4(45lb plate) x 6
    5(45lb plate) x 5(PR)

    2-13-09 MEAL

    1st meal
    Protein shake with milk + German creatine
    2nd meal
    Tuna fish, raisins and green tea + SuperCissus RX & Prime
    3rd meal
    Chicken alfredo and apple sauce + Prime & Multi-vit/min
    4th meal
    Chicken stir fried rice + Prime
    5th meal
    Protein shake with H20 + German creatine
    6th meal
    Protein shake with H20 + German creatine
    7th meal
    Spaghetti with meat balls

    I compete this Saturday. So, I'm deloading to ensure my body is ready to give maximum effort on the bench press platform.
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  3. LAST WORKOUT

    2-16-09

    BODY WEIGHT: 220

    FLAT BARBELL BENCH PRESS

    Bar x 20
    135 x 10
    185 x 10
    205 x 10
    225 x 10

    SEATED DUMBBELL BICEP CURL
    50 x 10
    55 x 10
    65 x 10

    TREADMILL
    *3.5 mph
    20 minutes

    SIT UPS
    1 x 20

    2-16-09 MEAL PLAN
    1st meal
    Protein shake with milk + German creatine
    2nd meal
    Tuna fish and green tea + SuperCissus RX
    3rd meal
    Baked chicken breast and apple sauce + SuperCissus RX
    4th meal
    Baked chicken breast and green tea + SuperCissus RX
    5th meal
    Protein shake with milk + German creatine
    6th meal
    Protein shake with H20 + German creatine
    7th meal
    Ziti with spaghetti sauce and sausage + SuperCissus RX
    8th meal
    Protein shake with milk

    Finally, done with my last workout!! Now, it's time rest up, ice my elbows and eat a lot of protein.

  4. 3-2-09 WORKOUT

    BODY WEIGHT: 219

    STANDING EZ BICEP CURL

    Bar x 20
    110 x 5
    140 x 4
    160 5 x 3

    BENT OVER V-BAR ROW
    1(45lb) plate x 10
    2(45lb) plate x 8
    3(45lb) plate x 6
    4(45lb) plate x 6
    5(45lb) plate x 3
    6(45lb) plate x 1(P.R.)

    PULL UPS
    1 x 16

    TWO HANDED KETTLEBELL SWING
    45lb x 30

    SIT UPS
    1 x 25

    3-2-09 MEAL PLAN
    1st meal
    Protein shake with milk + creapure
    2nd meal
    Oatmeal, green tea and SuperCissus RX + Prime
    3rd meal
    Chicken breast, rice, veggie + Prime
    4th meal
    Chicken breast, rice, veggie + Pime
    5th meal
    raisins and green tea
    6th meal
    Protein shake with milk
    7th meal
    Protein shake with H20 + creapure
    8th meal
    Homemade burritos
    9th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL

  5. 3-6-09 WORKOUT

    BODY WEIGHT: 219

    FLAT BARBELL BENCH PRESS

    Bar x 20
    135 x 12
    225 x 3
    315 x 1
    405 x 3
    430 x 3
    455 x 2
    405 x 5

    DECLINE SKULL CRUSHER
    110 3 x 8

    BENT OVER V-BAR ROW
    1(45lb) plate x 10
    2(45lb) plate x 8
    3(45lb) plate x 6
    4(45lb) plate x 4
    5(45lb) plate x 2


    3-6-09 MEAL PLAN
    1st meal
    Protein shake with milk + creapure
    2nd meal
    Oatmeal, green tea, banana, Prime & SupeCissus RX
    3rd meal
    Chicken, rice, veggie & Prime
    4th meal
    Rotisserie Chicken & Prime
    5th meal
    Protein shake + creapure
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Scrambled eggs & banana

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    •   
       


  6. 3-9-09 WORKOUT

    BODY WEIGHT: 219

    STANDING E-Z BICEP CURL

    Bar x 20
    110 x 3
    165 x 3
    175 x 3
    185 x 3(pr)
    190 x 3(pr)
    160 x 7(pr)

    SLED DRAGGING
    5(45lb plates) x 50 yards
    6(45lb plates) x 50 yards
    7(45lb plates) x 50 yards

    PULL UPS

    1 x 17

    3-9-09 MEAL PLAN
    1st meal
    Protein shake with milk + creapure
    2nd meal
    Oatmeal, banana, green tea + Prime & SuperCissus RX
    3rd meal
    Arby's Roast Burger + Prime
    4th meal
    Creamy chicken pasta + Prime
    5th meal
    Protein shake with milk
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Chicken Quesadillas
    8th meal
    Protein shake with milk

    Awesome bicep workout!! I think my arms grew an extra inch after this workout

    TRAIN HARD

    "BIG WILLIE" J.T. HALL

  7. 3-13-09 WORKOUT

    BODY WEIGHT: 219

    3-BOARD PRESS

    135 x 10
    225 x 3
    315 x 3
    405 x 3
    500 x 3(pr)
    530 x 1(pr)

    DECLINE BENCH PRESS WITH THE FOOTBALL BAR
    180 x 10
    270 x 6
    360 x 3

    SEATED CABLE OVERHEAD TRICEP EXTENSION
    250 5 x 10

    3-13-09 MEAL PLAN
    1st meal
    Protein shake with milk + creapure
    2nd meal
    Oatmeal, green tea, raisins, SuperCissus RX & Prime
    3rd meal
    Chicken breast, apple sauce and Prime
    4th meal
    Protein shake with H20 + creapure
    5th meal
    Protein bar
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Spaghetti with meal balls
    8th meal
    Protein shake with milk

    Another awesome workout!! It's Prime Time!!

  8. 3-14-09 WORKOUT

    BODY WEIGHT: 219

    SQUAT

    Bar x 6
    135 x 1
    185 x 1
    225 x 1
    275 x 1
    295 x 1

    STANDING DUMBBELL SHOULDER ROTATION
    4 x 12-15

    TWO HANDED KETTLE BELL SWING
    53 x 15
    70 x 15

    SEATED HAND GRIPPER
    3(45lb) plates 3 x 12

    3-14-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Tuna fish and SuperCissus RX
    3rd meal
    Scrambled eggs
    4th meal
    Spaghetti with meatballs
    5th meal
    Protein shake with milk
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Pulled pork sandwich and SuperCissus RX
    8th meal
    Baked chicken breast
    9th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN

  9. 3-16-09 WORKOUT

    BODY WEIGHT: 219

    STANDING E-Z BICEP CURL

    bar x 20
    110 x 3
    140 x 3
    165 x 1
    175 x 1
    185 x 1
    195 x 1
    205 x 1
    160 x 10(PR)

    BENT OVER V-BAR ROW

    2(45lb) plates x 10
    3(45lb) plates x 7
    4(45lb) plates x 3
    5(45lb) plates x 2

    FLAT BARBELL BENCH PRESS
    Bar x 20
    135 x 10
    225 x 10

    STANDING DUMBBELL ROTATION
    3 x 15

    TWO HANDED KETTLEBELL SWING
    53 x 15
    70 x 15

    TREADMILL
    20 mins(3.7 mph)

    3-16-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal, green tea and SuperCissus RX + Prime
    3rd meal
    Baked chicken breast + Prime
    4th meal
    Meat Pizza and Prime + SuperCissus RX
    5th meal
    Tune fish
    6th meal
    Protein shake with H20 + Creapure
    7th meal
    Protein shake with H20 + Creapure
    8th meal
    Beef Brisket with Veggie & potatoes


    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN

  10. 3-20-09 WORKOUT

    BODY WEIGHT: 219

    STANDING DUMBBELL SHOULDER ROTATION

    4 x 15

    FLAT BARBELL BENCH PRESS
    Bar x 20
    135 x 3
    185 x 3
    225 x 3
    275 x 3
    315 x 3
    405 x 3
    315 x 10

    STANDING CABLE TRICEP EXTENSION
    200 5 x 12

    3-20-09 MEAL PLAN
    1st meal
    Protein shake with milk + creapure
    2nd meal
    Oatmeal, 2 bananas, green tea, SuperCissus RX + Prime
    3rd meal
    Baked chicken breast patties, SuperCissus Rx + Prime
    4th meal
    Chicken, rice, veggie, banana, SuperCissus Rx + Prime
    5th meal
    Protein shake with H20 + creapure
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Meat Pizza
    8th meal
    Protein shake with milk + creapure

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN

  11. 3-21-09 WORKOUT

    BODY WEIGHT: 219

    SQUAT

    Bar x 6
    135 x 1
    185 x 1
    225 x 1
    275 x 1
    295 x 1
    315 x 1

    STANDING DUMBBELL SHOULDER ROTATION

    3 x 15

    STANDING CABLE INTERNAL ROTATION
    3 x 15

    TWO-HANDED KETTLEBELL SWING
    53 x 15
    70 x 15

    SLED DRAGGING

    4(45lb plates) x 50 yards
    5(45lb plates) x 50 yards
    6(45lb plates) x 50 yards

    SEATED HAND GRIPPER
    3(45lb plates) 3 x 12

    3-21-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal, banana, green tea and SuperCissus RX
    3rd meal
    8 boiled eggs, green tea and SuperCissus RX
    4th meal
    Baked chicken breast
    5th meal
    Protein shake with milk
    6th meal
    Protein shake with H20 + Creapure
    7th meal
    Chicken breast patties and a banana
    8th meal
    Turkey hot dogs

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN

  12. 3-23-09 WORKOUT

    BODY WEIGHT: 219

    STANDING E-Z BICEP CURL

    Bar x 21
    110 x 3
    140 x 3
    160 x 3
    165 x 3
    170 x 3

    STANDING CABLE INTERNAL SHOULDER ROTATION

    3 x 15

    STANDING DUMBBELL SHOULDER ROTATION

    3 x 15

    BENT OVER DUMBBELL ROW

    100 x 3
    130 x 3
    150 x 2

    FLAT BARBELL BENCH PRESS
    135 x 10
    185 x 10
    225 x 10

    TREADMILL
    *3.6 mph
    30 mins

    3-23-09 MEAL PLAN
    1st meal
    Protein shake with milk + Creapure
    2nd meal
    Oatmeal, banana, green tea and SuperCissus RX & Prime
    3rd meal
    Chicken, rice, veggie and SuperCissus RX & Prime
    4th meal
    Baked chicken breast and SuperCissus RX & Prime
    5th meal
    Protein shake with milk + banana
    6th meal
    Protein shake with H20 + creapure and a banana
    7th meal
    Homemade chili with meat & beans



  13. Pro Powersports Meet Results:
    http://www.nasa-sports.com/Pro%20Pow...wer_sports.htm

    Pro Powersports Slide Show:
    http://members.boardhost.com/krnlpet...238503178.html

    I repeated as Pro Powersports Bp Champion and got 6th place in the curl.
    Bp=$650
    Curl=$250
    Heaviest Bp 198-242=$50
    Best Coefficient Bp for Co, Ky, Mi or Ks lifter=$50
    Total=$1000

    My bp numbers are down because you have to curl first and that pre-fatigue the arms. So, I curled 187 and bench press 474. The goal was to curl enough to win some money, but have enough power left over to win the bench press again.

    $1000 Pro powersports check



    Top Pro powersports bench press winners


    "Big Willie" J.T. Hall holding his first place cup


    Top Pro powersports curl winners


    NASA Pro Powersports Competitors

  14. $1000 PRO POWERSPORTS BENCH PRESS AND CURL VIDEOS:

    452 bench press
    YouTube - JT Hall 452 lb BP at 2009 NASA Pro Powersports
    474 bench press
    YouTube - Primetime JT Hall 473 lb BP at 2009 NASA Pro Powersports
    175 & 187 curl
    YouTube - 176 & 187 PrimeTime Curl at 2009 NASA Pro Powersports

    Bp=$650
    Curl=$250
    Heaviest Bp 198-242=$50
    Best Coefficient Bp for Co, Ky, Mi or Ks lifter=$50
    Total=$1000

  15. 4-3-09 WORKOUT

    BODY WEIGHT: 219

    PAUSE REVERSE BAND BENCH PRESS

    225 x 10
    425 x 1
    515 x 1
    565 x 1
    605 x 1(Inzer Rage X)
    655 x 1(Inzer Rage X)

    4-3-09 MEAL PLAN
    1st meal
    Protein shake with milk + creapure
    2nd meal
    Oatmeal, green tea + SuperCissus RX
    3rd meal
    Chicken, rice and veggie
    4th meal
    Lasagna + SuperCissus RX
    5th meal
    Protein shake with H20 +creapure
    6th meal
    Pizza
    7th meal
    Protein shake with milk

    It felt good to get back in the gym! I decided to try something different with my Inzer Rage X. I wondered what it would be like to do reverse band with a shirt. Definitely, I like it! I didn't feel so beat up the next day because the bands added some assistance. Next time, I'll try a lot heavier weight(wink)

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN

  16. 4-4-09 WORKOUT

    BODY WEIGHT: 219

    SQUAT

    Bar x 8
    135 x 1
    185 x 1
    225 x 1
    275 x 1
    295 x 1

    STANDING E-Z BICEP CURL

    Bar x 21
    110 x 3
    130 x 3
    160 3 x 5

    BENT OVER DUMBBELL ROW

    100 x 6
    130 x 4
    150 x 3

    SLED DRAGGING

    5(45lb) plates x 50 yards
    6(45lb) plates x 50 yards
    7(45lb) plates x 50 yards

    PUSH UPS
    1 x 30

    4-4-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    9 boiled eggs, green tea + SuperCissus RX
    3rd meal
    Pizza
    4th meal
    Protein shake with H20 + creapure
    5th meal
    Chicken, rice & veggie + SuperCissus RX
    6th meal
    Banana and yogurt
    7th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN

  17. 4-10-09 WORKOUT

    BODY WEIGHT: 218

    FLAT BARBELL BENCH PRESS

    Bar x 20
    135 x 10
    185 x 8
    225 x 3
    275 x 3
    315 x 3
    365 x 3
    405 x 3

    BENT OVER V-BAR ROW

    1(45lb) plate x 10
    2(45lb) plates x 8
    3(45lb) plates x 6
    4(45lb) plates x 4
    5(45lb) plates x 3
    6(45lb) plates x 1

    SEATED CABLE OVER HEAD TRICEP EXTENSION
    250 5 x 10

    4-10-09 MEAL PLAN
    1st meal
    Protein shake with milk + creapure
    2nd meal
    Oatmeal, green tea + SuperCissus RX
    3rd meal
    Pulled chicken sandwich, baked beans and tea
    4th meal
    Baked chicken breast
    5th meal
    Protein shake with H20 + creapure
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Chicken rice and broccoli + SuperCissus RX
    8th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN

  18. 4-11-09 WORKOUT

    BODY WEIGHT: 218

    SQUAT

    Bar x 5
    135 x 5
    185 x 1
    225 x 1
    275 x 1
    335 x 1

    STANDING E-Z BICEP CURL
    Bar x 21
    110 x 3
    140 x 3
    160 x 5
    170 x 5
    180 x 4

    SLED DRAGGING
    5(45lb) plates x 50 yards
    6(45lb) plates x 50 yards
    7(45lb) plates x 50 yards

    4-11-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Protein bar
    3rd meal
    10 boiled eggs + SuperCissus RX
    4th meal
    Tender grill chicken sandwich
    5th meal
    Protein shake with H20 + creapure
    6th meal
    Pizza

    PICTURE OF MY 10 BOILED EGGS




    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN

  19. 4-13-09 WORKOUT

    BODY WEIGHT: 218

    FLAT BARBELL BENCH PRESS

    Bar x 21
    135 x 10
    185 x 10
    225 x 5
    275 x 5
    315 x 10

    SEATED DUMBBELL PREACHER CURL
    45 x 5
    55 x 5
    65 x 5

    BENT OVER DUMBBELL ROW
    100 x 5
    130 x 3
    150 x 2

    TREADMILL
    *speed 3.5 mph
    20 mins


    AB COASTER
    1 x 20

    BACK EXTENSON
    1 x 15

    4-13-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal, green tea + SuperCissus RX
    3rd meal
    Chicken, rice, veggie and raisins + SuperCissus RX
    4th meal
    Baked chicken breast & raisins
    5th meal
    Protein shake with H20 + creapure
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Chicken sandwich

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN

  20. Wow what a meet! A great production by John Inzer and Robert Keller!! I had a great time walking around getting free stuff from the vendors. I invited one vendor to come and watch the meet. He said no unless these certain lifters are competing. That fired up my ego to go for a big pr instead of a win. Next time, I'm not going listening to my ego!! It got the best of me because this was an Arnold Classic qualifier. I missed 578 twice. The winner bench press 501lbs. So, I got second in the open class, but first in the bench press for reps. Clint Poore and I tied for the most reps with 300. So, we did a tie breaker and he won.

    1st attempt: 451
    2nd attempt: 578 X
    3rd attempt: 578 X

    Unequipped Pause Bench press for reps
    400 x 4($300)
    300 x 11
    300 x 6

    It was an honor to finally meet Mr. John Inzer. We talked for several hours. I was honored when he helped me with my Inzer Rage X. After the meet, Mr. John Inzer took me and Clint Poore out to an expensive steak dinner. Thank you Mr. John Inzer for your 9 year sponsorship! Coming soon Got Inzer Advance Designs Video part II! Thank you BMF Sports for covering my entry fee. Thank you USP Labs for the great joint supplement(SuperCissus RX). Thank you Quest nutrition for the protein powder. Thank you Adrenaline Gear for the high octane clothes.

    Got Inzer Advance Designs?


    Jeremy Hoornstra & "Big Willie" J.T. Hall


    Travis Ortmayer, the Texas Stoneman



    Travis Ortmayer & "Big Willie" J.T. Hall


    "Big Willie" J.T. Hall first place $300 cash prize


    Holding my Inzer Advance Designs Banner


    "Big Willie" J.T. Hall, Anton Kraft & Tony Conyers


    Glenn Russo & "Big Willie" J.T. Hall

  21. video of my easy opener

  22. I won $300 for 400 x 4.





  23. 4-24-09 WORKOUT

    BODY WEIGHT: 218

    FLAT BARBELL BENCH PRESS

    Bar x 20
    135 x 12
    185 x 10
    225 x 6
    275 x 3
    295 x 3
    315 x 3
    365 x 3
    385 x 3

    BENT OVER V-BAR ROW
    1(45lb plate) x 10
    2(45lb plate) x 8
    3(45lb plate) x 6
    4(45lb plate) x 4
    5(45lb plate) x 3

    4-24-09 MEAL PLAN

    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal & green tea + SuperCissus RX
    3rd meal
    Baked chicken breast
    4th meal
    Chicken, rice & veggies
    5th meal
    Baked chicken breast
    6th meal
    Protein shake with H20 + Creapure
    7th meal
    Protein shake with H20 + creapure
    9th meal
    Whopper with cheese
    10th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN

  24. 4-25-09

    BODY WEIGHT: 218

    SQUAT

    Bar x 6
    135 x 1
    185 x 1
    225 x 1
    275 x 1
    295 x 1

    STANDING E-Z BICEP CURL
    Bar x 21
    110 x 3
    130 x 3
    160 x 3
    170 x 3
    180 x 3

    SLED DRAGGING
    5(45lb pates) x 50 yards
    6(45lb pates) x 50 yards
    7(45lb pates) x 50 yards


    4-25-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal and green tea + SuperCissus RX
    3rd meal
    10 boiled eggs whites
    4th meal
    Baked chicken breast
    5th meal
    Protein shake with milk
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Baked chicken breast
    8the meal
    Chicken breast patties
    9th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN

  25. 4-27-09 WORKOUT

    BODY WEIGHT: 218

    FLAT BARBELL BENCH PRESS

    Bar x 21
    135 x 10
    185 x 8
    225 x 6
    275 x 4
    315 x 3
    365 x 3

    SEATED OVERHEAD CABLE TRICEP EXTENSION
    250 4 x 10

    4-27-09 MEAL PLAN

    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal and green tea + SuperCissus RX
    3rd meal
    Baked chicken breast and a banana
    4th meal
    Creamy chicken pasta
    5th meal
    Baked chicken breast and a banana
    6th meal
    Protein shake with milk
    7th meal
    Protein shake with H20 + creapure
    8th meal
    Chicken sandwich
    9th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN


  26. 4-29-09 WORKOUT

    BODY WEIGHT: 218

    STANDING E-Z BICEP CURL

    Bar x 21
    110 x 3
    135 x 3
    160 x 3
    170 x 3
    180 x 3

    SINGLE ARM DUMBBELL ROW

    100 x 6
    130 x 3
    150 x 2

    TREADMILL

    15 min
    *3.6 mph

    STANDING DUMBBELL SHOULDER ROTATION

    3 x 20

    DUMBBELL PREACHER CURL

    40 x 5
    50 x 5
    60 x 5
    70 x 3

    4-29-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal & green tea
    3rd meal
    Pull chicken sandwich & baked beans
    4th meal
    Chicken, rice & veggies + SuperCissus RX
    5th meal
    Protein shake with milk
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Whopper with cheese
    8th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN

  27. 5-4-09 WORKOUT

    BODY WEIGHT: 218

    FLAT BARBELL BENCH PRESS

    Bar x 21
    135 x 10
    185 x 3
    225 x 3
    275 x 3
    315 x 3
    365 x 3
    405 x 3

    STANDING E-Z BICEP CURL
    Bar x 21
    110 x 3
    140 x 3
    160 x 3
    170 x 3
    180 x 3

    SEATED CABLE OVERHEAD TRICEP EXTENSION
    250 5 x 10

    5-4-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal, green tea + SuperCissus RX
    3rd meal
    Baked chicken breast & raisins
    4th meal
    Chicken, rice & veggies
    5th meal
    Protein shake with milk + oatmeal
    6th meal
    Protein shake with H20 + creatine
    7th meal
    Lasagna & ziti with meat sauce
    8th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN

  28. 5-11-09 WORKOUT

    BODY WEIGHT: 217

    FLAT BARBELL BENCH PRESS

    Bar x 20
    135 x 10
    185 x 8
    225 x 6
    275 x 3
    315 x 3
    365 x 3
    385 x 3
    405 x 3

    SLED DRAGGING
    2(45lb plates) x 50 yards
    3(45lb plates) x 50 yards
    4(45lb plates) x 50 yards
    5(45lb plates) x 50 yards
    6(45lb plates) x 50 yards

    5-11-09 MEAL PLAN
    1st meal
    Protein shake with milk + Oatmeal
    2nd meal
    Tuna fish & green tea
    3rd meal
    Baked chicken breast
    4th meal
    Baked chicken breast
    5th meal
    Protein shake with milk + Oatmeal
    6th meal
    Protein shake with H20
    7th meal
    Jr. Bacon Cheeseburger & Ice cream

    After 6 straight hours of loading at the May 9 NASA Ky State Championship, I treated myself with some ice cream.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN

  29. 5-15-09 WORKOUT

    BODY WEIGHT: 218

    REVERSE BAND BENCH PRESS

    335 x 10
    425 x 6
    515 x 1
    565 x 1
    585 x 1
    605 x 1

    BENT OVER V-BAR ROW
    1(45lb) plate x 10
    2(45lb) plate x 8
    3(45lb) plate x 6
    4(45lb) plate x 4
    5(45lb) plate x 3
    6(45lb) plate x 1

    5-15-09 WORKOUT
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal, green tea, banana + SuperCissus RX
    3rd meal
    Chicken rice, veggie & banana
    4th meal
    Chicken breast
    5th meal
    Chicken breast
    6th meal
    Protein shake with milk
    7th meal
    Protein shake + creatine with H20
    8th meal
    Meat Pizza
    9th meal
    Protein shake with milk

    5-15-09 BENT OVER V-BAR ROWS WITH 6(45lb) PLATES


  30. 5-16-09 WORKOUT

    BODY WEIGHT: 218

    SQUAT

    Bar x 6
    135 x 1
    185 x 1
    225 x 1
    275 x 1
    295 x 1

    STANDING EZ BICEP CURL
    Bar x 21
    110 x 1
    140 x 1
    160 x 1
    180 x 1
    200 x 1

    STANDING SHOULDER ROTATION

    3 x 10

    STANDING INTERNAL SHOULDER ROTATION
    3 x 10

    REVERSE PECK DECK REAR DELTOIDS
    90 3 x 10

    VIPER ROPE CLIMBER
    1 minute x 118 feet

    TREADMILL
    25 min
    *3.5 mph

    5-16-09 MEAL PLAN

    1st meal
    Protein shake and creatine with milk
    2nd meal
    Oatmeal, banana & SuperCissus RX
    3rd meal
    10 boiled eggs & green tea
    4th meal
    Chicken breast with rice, veggie with sesame sauce
    5th meal
    Protein shake with milk
    6th meal
    Protein shake with H20 + creatine
    7th meal
    Subway Oven roasted Chicken breast sandwich
    8th meal
    Protein shake with milk

    5-16-09 200lb STANDING EZ BICEP CURL



    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
  •   

      
     

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